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Remember... this FREE class will ALWAYS carry a different "THEME" but will ALWAYS be a TEAM WOD...hence the name Friday Night Fights... 1 team will be VICTORIOUS! Bring your family and friends to join in the action! If you are bringing a guest, please arrive 15 minutes early to fill out a waiver.
MOLLY puts up a fight!
Workout of the Day
HELL WEEK 2 - Day 1
"CHAMPIONSHIP FIGHT GONE BAD"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 5 rounds... the championship fight!
The stations are:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
PALEO RECIPE
"Fish and Vegetable Curry"-by Living Paleo
2 white fish fillets, cut into thick slices
1 cup coconut milk
2tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh coriander
Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined.
Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked.
Serve with fresh coriander leaves.
"All life is an experiment. The more experiments you make the better."-Ralph Waldo Emerson